Sleep

Targets

Totals per night:

• 23:00-7:00 In bed

• 23:15-6:45 Asleep

• 2:00h Deep (currently at ~1:00h)

• 2:00h REM (currently at ~1:30)

Achieved through 5 cycles, each starting at:

• 23:15

• 0:45

• 2:15

• 3:45

• 5:15

Cycle structure

Observed structure for each of my 1:30h sleep cycles (duration => type):

1. 0:20h => Core

2. 0:00-0:20h => Deep

3. 0:00-1:00h => Core

4. 0:10-0:40h => REM

Ideal sleep environment

• No alcohol after dinner and no more than 1 unit a day.

• Dark room courtains, sleep mask when traveling

• Earplugs: foam or silicone

• Apple Watch or Aura ring for tracking

• 4-8% Incline

• Single memory foam pillow (no pillow if the ideal pillow is not available)

• Comfortable foam matress (yoga mat, when camping; no coils, air matrasses, or pillow-tops)

• Sleeping on a side

• 40-60% relative humidity

• Temperature

  • 21 deg Celsius, when sick

  • 19 deg, when healthy

• Grounded